Many psychiatric conditions begin with sleep disturbances. This can either be difficulty falling asleep, or staying asleep, or waking up too early, or not sleeping a night at all. Since the pandemic, with our lack of structure and our move to work from home, sleep disturbances have soared.
There are many approaches to sleeping soundly, but first we have to take inventory. When you come to see me, I will want to know everything about the hours leading up to bedtime. It is often sleep hygiene which is the problem. Let’s see if we can uncover some common messy habits.
These are some things I would like to know. Let’s take last night as an easy place to start.
1. What time was your last caffeinated beverage ( coffee, tea, Red Bull)? _____________
2. What time was your last alcoholic beverage? _____________________
3. What time did you close your computer/ iPad or phone?________________
4. What is the temperature in your bed space like (Hot, cold or just right?)________________
5. What was your single biggest worry last night?___________________
6. What medications do you take? What time?_______________
7. Are you a video game player? What time do you shut it down?___________
8. How much aerobic exercise did you have yesterday? ______________
9. Did you get outside? For how long?___________________
10. Are there medical conditions like sleep apnoea, menopause, restless legs , that disturb your sleep?____________
11. Do you snore? _______Does your bed mate snore?_________________
Here is a 5-minute meditation I would like you to try when you are in bed tonight. To access this meditation, click here
( 10 percent happier app)